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As an aging but enthusiastic enduro rider/downhiller, I find myself being increasingly smoked by my (mostly younger) riding pals on the ups and downs. I'm not overweight but I am definitely unfit, my biggest issue is extremely tight muscles; pretty much everywhere, but the worst being hamstrings and calves (I can hardly touch my knees, never mind my toes). I find that on climbs and long descents my legs ache, I get tired too easily and I sit in the saddle too much (which of course can be dangerous on steep descents).
So the question is; any recommendations about good resources for stretches and improving muscle suppleness? I'm going to do yoga but I am far off even being ready for yoga.
Would appreciate any recommendations for appropriate cardio work also!
Thanks!
Get down your local climbing wall. Will have you supple'd up in no time. PLus huge increase in core strength. May not fix tight ham strings. Not sure anything can if genetically predisposed. I can also only reach my knees.
Nice one. I did some climbing before and loved it and working on the core is important. I think lots of lunges and general stretches will help the muscles. And then after move onto some kind of high intensity training.
Pretty much any online resource for a range of stretching to improve your flexibility will be fine.
The woman who does a load of content for Pinkbike is really good, and a lot of hers is aimed at cyclists.
As for strength & fitness - find something that's tough, but you enjoy doing. Don't just focus on the cardio work, strength is massively important too 🙂
I am currently a gym goer doing weights for posing reasons ( although the strength is a benefit ) and jogging for fitness ( and weight loss ) on an mtb. Seems to be working so far. I've found as running uses different muscle groups my legs stay fresh for cycling.
As previously said for yoga for cycling lookup Abi / Cycling/ yoga/ pinkbike.
nice one guys, thanks
consider the MTB fitness 12 week program matt mooney created, see facebook/insta etc
i managed to do 8 weeks out of the 12, but have continued to do the 10 daily stretches religiously..
feel so much better for it, i can touch my toes, i can steer berms with my hips..
legs and core feel stronger..
I'll restart the 12 week program for winter. as i found doing the 2 intervals and 3 fitness sessions was too much when i like to ride my bike all summer.
i'm thinking palates class once a week too,
I am currently a gym goer doing weights for posing reasons
Useless without pictures.
I found the same after a winter of being lazy, have for the first time ever gotten myself in the gym once a week doing squats, leg press and glute and aductor cable machines, legs are feeling better when riding and sprinting out of the saddle and muscles arent as sore or as tight from riding, the gym does make em sore though!
I like the sufferfest training plans, not as trendy as Zwift, but better structured and the videos are engaging enough. They include some yoga and stretching stuff although like the gym classes I struggle to stick with them and revert to just doing the usual stretches and the odd core workout.
The Supple Leopard book has some good background and training advice for 'pre-hab' type exercises. The key points are quite simple. It boils down to variations on lifting with a straight back, core strength and flexibility rather than stretching. Apparently there's a YouTube channel by the author covering a lot of the same topics but ive not been watching it.
being smoked feels the rest of the group have more power to weight ratio. Or bike too heavy? So to up power sustainable effort with quicker recovery
I am 60 had an off period, what helped me
1 hour spin class with tabatta once per week.
x2 per week C2 indoor rower HIIT workout 2.5 k row then x6 upper body weights, no rest x3 rounds, then 2.5 k row. 35 mins
Daily hip stretch after sit up and plank routine
Swim x1 per week.
Fitness needs time
Stretch legs whenever, eg kettle boiling. Brushing teeth.
No secret, just needs effort and focus.
Miss out or easy day, eg swim, if rest hr up on morning.
Could mix it up with an ebike. One of our group has gone from the back to the front by using an ebike. The rest chase him down now.
Best of luck
Wow, thanks all. Lot to take in but I'm on it! Cheers
Buy a kettlebell , i got one from decathalon for around £15.
the total body kettlebell workout
and for core work try this one
I just domthese during the off season when i cant ride at all due to snow along with 5-10k per week running , i hardly loose anything fitness wise on the bike come March , so i know they must work. And best of all (apart from the kettlebell) its free!
Go to a good Crossfit gym.
And by good, I mean good (plenty of crappy ones popped around with the increase in popularity).
You'll get a lot stronger, much more stable core, hips and shoulders, much less fatigue riding